TrackManDave's Journal (Read Only)

[Dave.]

12/10

Bar = 15 pounds Single sets, take to failure
Squat: 55 pounds, 15 reps
Leg Curl: 35 pounds, 15 reps
Leg Extension: 52.5 pounds, 17 reps
1 Leg Calf Raise: BW, 15 reps
1 Leg Calf Raise: BW, 15 reps
Overhead Press: 35 pounds, 8 reps
Wide Grip Chins Behind Neck: BW, 7 reps
Flat Bench Press: 60 pounds, 6 reps
Bent Over Row: 55 pounds, 8 reps
Incline Press: 60 pounds, 5 reps
Chinup: BW, 6 reps
Dips: BW, 6 reps
Deadlift: 100 pounds, 7 times
Bicycle: 50 reps
Swimmies: 20 10 second reps

I dont claim to be the strongest guy on this board, but all those weights were increased from last weeks by at least 5 pounds and have been increasing at around that rate for the last month or so. HIT goes real well with track. I might post what I eat in a day and or body measurements )not bf%, measurements) tomorrow or sometime soon


Did some circumfrence measurements, no pump, only muscle ever flexed was the bicep
12/10
Neck: 11.5"
Upper Arms (Biceps): 11"
Forearms: 10"
Chest: 31.5"
Waist: 27"
Hips: 33"
Thighs: 19"
Calves: 11"

12/10 Self Assesment: My lats and chest are way ahead of my delts, got the V up from the wasit then once I reach my arms it goes straight up. gonna hit those military presses hard

[Dave.]

12/14 Track meet

Long Jump

Jump 1: Fault by 1 inch
Jump 2: 14'3"

[Dave.]

Bar = 15 pounds Single sets, take to failure

Last week/This Week

Squat: 55 pounds, 15 reps/60 pounds, 15 reps
Leg Curl: 35 pounds, 15 reps/40 pounds, 14 reps
Leg Extension: 52.5 pounds, 17 reps/ 55 pounds, 20 reps
1 Leg Calf Raise: BW, 15 reps/ BW+10lb DB, 10 Reps
1 Leg Calf Raise: BW, 15 reps/ BW+10lb DB, 10 reps
Overhead Press: 35 pounds, 8 reps/ 40 pounds, 8 reps
Wide Grip Chins Behind Neck: BW, 7 reps/ BW, 7 reps
Flat Bench Press: 60 pounds, 6 reps/60 pounds, 4 reps
Bent Over Row: 55 pounds, 8 reps/60 pounds, 6 reps
Incline Press: 60 pounds, 5 reps/ 55 pounds, 4 reps
Chinup: BW, 6 reps/ BW, 8 reps
Dips: BW, 6 reps/ BW, 6 reps
Deadlift: 100 pounds, 7 reps/ 100 pounds, 7 reps
Bicycle: 50 reps/ 50 reps
Swimmies: 20 10 second reps/ 25 10 second reps

I had a late workout (8PM) today, usually work out at 4PM. This was due to getting the christmas tree which took longer than usual. Legs felt good, but once I got to upper body I just didnt have anything in me. My benching was terrible. Maybe its cause Im used to winding down around now instead of working out. My chins did well, as did my squats and leg extensions. Kinda sux, I was real physed for this workout but then I get stumped by being out for longer than expected. Just means no mercy for next week.

[Dave.]

Bar = 15 pounds Single sets, take to failure


Squat: 70 pounds, 17 reps (+10 pounds, +2 reps)
Leg Curl: 45 pounds, 14 reps (+5 pounds, +0 reps)
Leg Extension: 62.5 pounds, 15 reps (+7.5pounds, -5 reps
1 Leg Calf Raise: BW w 10DB, 13 reps w PR (+10 pounds, + 3 reps)
1 Leg Calf Raise: BW w 10DB, 13 reps w PR (+10 pounds, + 3 reps)
Overhead Press: 50 pounds, 6 reps (+10 pounds, -2 reps)
Wide Grip Chins Behind Neck: BW, 8 reps (+1 rep)
Flat Bench Press: 55 pounds, 9 reps (-5 pounds, +5 reps)
Bent Over Row: 60 pounds, 9 reps (+3 reps)
Incline Press: 50 pounds, 9 reps (-10 pounds, +5 reps)
Chinup: BW, 9 reps (+1 rep)
Dips: BW, 8 reps (+2 reps)
Deadlift: 100 pounds, 8 reps (+1 rep)
Bicycle: 50 reps
Swimmies: 20 10 second reps

After being humiliated by the flat and incline press last week, I got after them with a vengance. I stripped the weight and went all out for reps. EVen if I started to fail halfway up, I got it up, even if it took 20 seconds to do so (that was one paaainnnnnful rep). I couldnt go as deep as usual on squats since I had a haveier weight and no spotter, so I stayed a few degrees above parallel. I was very pumped (mentally) going in, and very pumped (physcially and mentally) coming out. Felt real good.

[Dave.]

12/27
Self Assesment: Over vacation when I was at my grandparents house with all the family I noticed that like when I extended my leg my quads (at least the outer parts) seemed to be really bulginf out, I could really feel the heads down by the knee. And then today I flex and voila! Outer quads got a bulge AND a line of seperation, this all appeared in less than a week! Very cool. Inner quads still need work. Ill switch up my stance on squats to deal with that.

[Dave.]

12/30
Today was pretty much same as last week. Due to family events I had to deal with 9 days between workouts instead of usual 6. This killed my intensity. i always get mentally pumped going into a workout, but I just couldnt beat my numbers. Well, thats the last week for that workout, next up is a two day split/ Coulda been worse, at least it wasnt like two weeks ago

[Dave.]

12/10 ----- 12/11
Neck: 11.5" ----- 12.25" HOLY CRAP!
Upper Arms (Biceps): 11" ----- 11"
Forearms: 10" ----- 10 1/8"
Chest: 31.5" ----- 31.5"
Waist: 27" ----- 27"
Hips: 33" ----- SCREW THAT ONE
Thighs: 19" ----- 19"
Calves: 11" ----- 12.5" YEAH!


As you all know, Im in track from now till basically May/June, so any size gains (cept waist) will be taken galdy, even if they are as small as 1/8 inch.

[Dave.]

Workout for next 4 weeks:

WEDNESDAY

Pullover
Overhead Press
Wide Grip Behind Neck Chin
Flat Bench
Bent Over Row
Incline Press
Barbell Curl
Tricep Extension
Chinup
Dip


SATURDAY

Squat
Leg Curl
Squat
Leg Curl
Leg Extension
1 Leg Calf Raise
1 Leg Calf Raise
Hanging Crunch
Stiff Leg DL
Bicycle

[Dave.]

New split has me doin the upper body workout in the evening, round 6-7 o clock. Weights will be a little low to start.
Pullover: 30 pounds, 7 reps
Overhead Press: 40 pounds, 6 reps
Wide Grip Behind Neck Chin: 6 reps
Flat Bench: 55 pounds, 6 reps
Bent Over Row: 65 pounds, 7 reps
Incline Press: 50 pounds, 8 reps
Barbell Curl: 40 pounds, 7 reps
Tricep Extension: 30 pounds, 5 reps
Chinup: 7
Dip: 5

[Dave.]

Triceps are nice and sore today. After only 3 sets! One of pullovers one of tricep extensions one of dips. Just some food for thought!

[Dave.]

1/6

Bar = 15 pounds

Lighten the weights a bit since this was a new routine

SquatL 70 pounds, 13 reps
Leg Curl: 45 pounds, 16 reps
Deep Squat (*** to the ankles, nice and slow) 50 pounds, 13 reps
Leg Curl (5 second negatives after two second lift): 35 pounds, 15 reps
Leg Extension: 65 pounds, 15 reps
1 Leg Calf Raise: BW with 20 pound DB, 10 reps
1 Leg Calf Raise: BW with 20 pound DB, 10 reps
SLDL ( havent done these in months, so I went with half of my normal deadlift workout weight): 50 pounds, 22 reps

New routine, I was dead after that second set of leg curls, two sets of squats was murder, specially those slow *** to ankles ones. Felt good. I like it!

[Dave.]

1/9
Had a full practice till 5 today. Musta done 50 plus sprints or so. Decided to postpone the upper body workout till tomorrow (its a pre-meet day, we dont do anyhting) and replace the workout today with a small to middlin sized meal.

[Dave.]

Pullover: 30 pounds, 9 reps
Overhead Press: 40 pounds, 8 reps
Wide Grip Behind Neck Chin: 8 reps
Flat Bench: 55 pounds, 8 reps
Bent Over Row: 65 pounds, 7 reps
Incline Press: 55 pounds, 6 reps
Barbell Curl: 40 pounds, 15 reps
Tricep Extension: 30 pounds, 8 reps
Chinup: 6
Dip: 10 (Bench this time, not parallel chair)

[Dave.]

Squat: 74 pounds, 13 reps
Leg Curl: 47.5 pounds, 14 reps
Deep Squat (*** to the ankles, nice and slow) 52 pounds, 13 reps
Leg Curl (5 second negatives after two second lift): 35 pounds, 15 reps
Leg Extension: 65 pounds, 22 reps
1 Leg Calf Raise: BW with 20 pound DB, 10 reps (Hold contratcion and stretch for 3 seconds each)
1 Leg Calf Raise: BW with 20 pound DB, 10 reps (Hold contratcion and stretch for 3 seconds each)
SLDL : 60 pounds, 16 reps

[Dave.]

Im real sore right where the outer pecs merge into the shoulders. Musta used a slighty wider grip on flat bench yesterday. I LIKE IT!

[Dave.]

Pullover: 35 pounds, 4 reps
Overhead Press: 40 pounds, 8 reps
Wide Grip Behind Neck Chin: 9 reps
Flat Bench: 59 pounds, 6 reps
Bent Over Row (underhand grip): 60 pounds, 8 reps
Incline Press: 55 pounds, 6 reps
Barbell Curl: 45 pounds, 9 reps
Tricep Extension: 35 pounds, 7 reps
Chinup: 7
Dip: With 15 pound DB in lap. 9 reps (Bench this time, not parallel chair)

[Dave.]

Did the first Air Alert Workout. Except for the leap ups, I coulda used more reps, if necessary I will add more than the original program has next time.

[Dave.]

Squat: 77 pounds, 18 reps
Leg Curl: 47.5 pounds, 16 reps
Deep Squat (*** to the ankles, nice and slow) 55 pounds, 15 reps
Leg Curl (5 second negatives after two second lift): 35 pounds, 15 reps
Leg Extension: 70 pounds, 15 reps
1 Leg Calf Raise: BW with 20 pound DB, 15 reps
1 Leg Calf Raise: BW with 20 pound DB, 15 reps
SLDL : 70 pounds, 13 reps

[Dave.]

Pullover: 35 pounds, 6 reps
Overhead Press: 40 pounds, 8 reps
Wide Grip Behind Neck Chin: 9 reps
Flat Bench: 59 pounds, 9 reps
Bent Over Row (underhand grip): 62 pounds, 9 reps
Incline Press: 55 pounds, 5 reps
Barbell Curl: 47 pounds, 9 reps
Tricep Extension: 35 pounds, 7 reps
Chinup: 10
Dip: With 20 pound DB in lap. 12 reps (Bench this time, not parallel chair)

[Dave.]

Got a little nauseous towards end of workout. Guess I got so pissed at my benching that I just broke down mental barriers and physical ones and now my stomach is getting mad at me. Screw it, I kicked *** on chisn and dips!

[Dave.]

Pain report: Even though my chest hasnt done so well during the workouts lately, it has really started to get sore, especially the outer pecs! Man Im like bounding up or down the stairs and the shaking of the pecs is painful.

[Dave.]

Had a rough morning, could only put down some pieces of jelly toast. Got back on track during the afternoon and night, but had to put off legs till tomorrow cause I wasnt anywheres near ready to go all out. Going 120% tomorrow!

[Dave.]

My routine for February

Day 1
Superset Pullover/Bent Over Row
Superset Barbell Curl/Chinup
Wrist Curl

Day 2
REST

Day 3
Superset Flat Bench Fly/Incline Press
Superset Lat Raise/Overhead Press
Superset Tricep Extension/Dip

Day 4
REST

Day 5
Superset Leg Extension/Squat
Superset Leg Curl/Calf Raise

Day 6
REST

Day 7
START CYCLE OVER OR USE AS BACK UP DAY

[Dave.]

T-15 minutes till leg workout! Gonna start off with 82 pounds on the bar for squats (97 pounds in real weight, moms getting a little unnerved with the increased weight lol. Did ONE practice rep to get a feel for it and had no trouble at all. Will start stretching then do 2-3 10 rep warmups squat sets with a miniscule 20 pounds just to get ready. It worked last time!)

[Dave.]

My routine for February
Day 1

Superset Flat Bench Fly/Incline Press
Superset Lat Raise/Overhead Press
Superset Tricep Extension/Dip

Day 2
REST

Day 3

Superset Pullover/Bent Over Row
Superset Barbell Curl/Chinup
Wrist Curl

Day 4
REST

Day 5
Superset Leg Extension/Squat
Superset Leg Curl/Calf Raise

Day 6
REST

Day 7
START CYCLE OVER OR USE AS BACK UP DAY

[Dave.]

Today I did a mix of high reps, little bit lower weight, and negatives! Talk about pain! My whole leg area is just on fire, the only thing not burning is the bone!


Squat: 82 pounds, 13 reps
Leg Curl: 50 pounds, 13 reps
Deep Squat (*** to the ankles, nice and slow) 50 pounds, 20 reps
Leg Curl (7 second negatives after two second lift, last rep 15 second negative): 30 pounds, 13 reps
Leg Extension: 60 pounds, 15 ballistic reps w/7 second negative
1 Leg Calf Raise: BW with 15 pound DB, 21 reps Emphasize Stretch
1 Leg Calf Raise: BW with 15 pound DB, 21 reps Emphasize Stretch
SLDL : 70 pounds, 20 reps

[Dave.]

Finally got to do some long jumps again in practice!!! Jump was okay, hang time is lacking, i have one week to get that jump leg to propel me UP more rather than FOWARD. Hitting my mark pretty well. Right knee a little sore. Not cool, maybe a twinge of past injury. Gonna nurse it tonight.

[Dave.]

Halfway through my week of from lifting. Getting pyshed up for JV championchips on Friday. Gonna try to get in a few jumps tomorrow to make sure im ready.

[Dave.]

After a weeks rest, its LEG DAY! ( not wuite the order I planned, but I was ready for some legs)
Bar = 15 pounds
Superset Leg Extension 70x18/Squat 70x11
Superset Leg Curl 50x12/Calf Raise 50x12

[Dave.]

Measurements, (COLD)

Neck: 12.25
Biceps: 12 (yippe! 3/4 to 1 inch gain!)
Forearms: 10.75
Chest: 32.25 (**** cardio from track)
Waist: 27.5
Thighs: 19.5 (almost to 20)
Calves: 14......HOLY ****! The **** things grow like weeds!

[Dave.]

Superset Flat Bench Fly 15x12/Incline Bench 50x8
Superset Lateral Raise 10x9/Overhead Press 35x8
Giantset Tricep Extension 35x9/Weighted Dip w/20 pound DBx4/Dip BWx4


I threw in the extra set of the dips at the end. Really knocked out my tris! They are killin me right now !

[Dave.]

Pain Report:

Tris sore like always. Pecs sore to the touch (havent had that happen for two weeks)

Just was reading over what I was doing for back/bis tomorrow and my left bicep started to twinge. hehe maybe it sensed what was coming?

[flyboy34]

hey good going... read your journal.. keep striving.. good gains.. later

[Dave.]

Thanks. But in the future please post in the "Put Comments Here" journal

[Dave.]

Did some abs work today. Ive really been slacking on them so Im forcing myself to do them. Heh, I did them while watching an Abtronic infomercial. Really hard to do crunches when laughing.

35x15 Barbell Crunches Hold Peak Contraction
5 pound per leg Leg Raisesx10

It aint much. Im gonna start using rest days for abs. Im usually to sore from workouts to put them on at the end of the routine.

[Dave.]

Weighed in at 113.5

3.5 pounds in two weeks! Ive never had a gain like that since my growth spurt lol

[Dave.]

Today was kinda screwed up. I got interrupted twice halfway through leg curls. So the compete set I finally did probably isnt the most accurate.
BAR EQUALS 15 POUNDS, NOT INCLUDED IN GIVEN WEIGHT
SupersetLeg Extension 65x12/Squat 70x12
SupersetLeg Curl 50x15/Calf Raise 50x13
Powercleans and Press (threw these in) 40x10 remember I was already fatigued I could barely stand up!

[Dave.]

It would seem I forgot to post my bi/back/forearm workout. Oh well, Ill get it next time. Today was chest shoulders tris

Superset Flat Bench Fly 20x9/Incline Bench 50x6
Superset Lateral Raise 10x10/Military Press 35x6
Giantset Tricep Extension 35x7/Dip w/ 20 pound DBx9/Dipx8

On that lest tricep set, I had to fall to my mat (two inch drop, and since my arms were shot, roll to my side to get rid of the dumbbell, then get back up using my legs, get set up, and keep doing dips. On of the most painful things Ive ever done!

[Dave.]

Superset DB Pullover 25x10/BentOver Row 55x9
Superset Barbell Curl 50x6/Chinupx5
Wrist Curl 55x6

[Dave.]

Been a while since I updated this, but here goes:
Bar when used = 15 pounds, not included in given weight

LEG DAY

Superset Leg extension 65x15/Squat 72x12
Superset Leg Curl 50x12 (last rep 15 seconds)/Calf Raise 50x15
Powercleans and Press 50x6


CHEST SHOULDER TRI DAY

Superset Flat Bench Fly 20x10/ Incline Bench 50x7
Superset Lateral Raise 10x10/ Overhead Press 35x7
Giantset Tricep Extension 35x8/Weight Behind Back Bench Dip w 25 pound plate x4/Behind Back Bench Dip x5


BACK BI FOREARM DAY

Superset DB Pullover 27x10/ Bent Over Row60x7
Superset Barbell Curl 50x7/ Chinupx6
Barbell Wrist Curl 55x8

[Dave.]

This is from two days ago. Whole body deal, im aching real bad, need a heating pad, but first....

Bar = 15

Squat 75x10
Squat 70x10, then 6 1/2 reps
Calf Raise 50x15 (on floor)
Calf Raise 35x10 (on calf block)
Deadlift 102x14 (all the weight I can fit on, including collars)
Decline Bench 50x10
Chinup 8
BB Curl 35x6
DB Shoulder Press 20sx7
Weighted Dip (w/ 25 pound plate) x9

[Dave.]

Time Trials Today:

400 meter ( I did NOT plan to run this, they had 5 guys in one heat on a six lane track and the coach stuck me in, ****! Ran 66.6 decent. Last 100 meter stretch was into a very strong headwind. Pretty sure I could have beaten 64 without the wind ( and if the temp wasnt friggin 40 degrees) Oh well.

100 meter 14.2 (VERY BAD! Block slipped out form me when I started (the dummy behind me forgot to stand on them to stabilize them! And was into that headwind again. Im nto a fast hundred runner, but still sure I could have gotten high 13 if conditions were good. And yeah yeah I know, if my aunt had balls she'ed be my uncle.)

Long Jump: We werent measuring, so I just did some run throughs

Triple Jump: First time I ever really did this event, racked up some 30s and 31s. Im gonna work with one of the coaches for my form, bet I can make 35 easy soon enough.


BTW, the running events were desginated by the coach, EVERYBODY ran them. I would done the 200 instead of the 100 but I was too wasted form the 4. **** the coach again!

[Dave.]

Track today:

Arrived late because of styaing after to school to study for math test.

Did a few laps then jumping drills. Mainly triple jumping, put a foot and half tall block in front of hop mark, and then the jump mark to get me some more air. I have developed a pretty good form in the 3 days Ive been doing this. Hop has great air and distance, step is okay when I go over the BAM BAM BAM rhythm in my head while doing it, the jump seems to mcuh like a standing jump, need to bounce more on the takeoff for it.

No weights today.

[Dave.]

Had an active enough practice today to warrant a recording.

Okay, we've had two meets the last two days, I long and triple jumped in both, so my left leg was real stiff from all the jumping (at least 20-30 jumps counting run throughs).

800 warmup
Workout today:

3x350 at 63 seconds (For me this is about 8-12 seconds of race pace, but my leg was still stiff so I took it easy)

3x250 at 40 (Still a little slow, had a bigass cramp during them, so I had to ease off a bit and work on stride length and really watch my breathing)

3x150 (Felt real strong here. Good foward lean, left leg pretty loose, legs real really pusing off, arms pump good. Was doing under 20 paces [not bad since my 100 sux])

800 cooldown

Last Saturday in weightroom (only had like 15 minutes to use, and it was to **** crowded)

Incline Leg Press (not sure how much the machine itself weighs)

90x20
180x15
270x12
360x6


Wide Grip Chins

BWx22Had an active enough practice today to warrant a recording.

Okay, we've had two meets the last two days, I long and triple jumped in both, so my left leg was real stiff from all the jumping (at least 20-30 jumps counting run throughs).

800 warmup
Workout today:

3x350 at 63 seconds (For me this is about 8-12 seconds of race pace, but my leg was still stiff so I took it easy)

3x250 at 40 (Still a little slow, had a bigass cramp during them, so I had to ease off a bit and work on stride length and really watch my breathing)

3x150 (Felt real strong here. Good foward lean, left leg pretty loose, legs real really pusing off, arms pump good. Was doing under 20 paces [not bad since my 100 sux])

800 cooldown

Last Saturday in weightroom (only had like 15 minutes to use, and it was to **** crowded)

Incline Leg Press (not sure how much the machine itself weighs)

90x20
180x15
270x12
360x6


Wide Grip Chins

BWx22

[Dave.]

Today was a ***** of a practice. Snowing, wet track, and anice strong wind to run into.

4x150 build ups (20% all the way up to 80%)
8x300 sprints at 45 second pace First three I ran 42-45, then fatigue set in and next three were 46-48, then a 50 and my last one the wind killed me and I ran 55! OUCH! Was mad tired afterwards. Weightroom tomorrow hopefully and maybe some jumping if Im lucky.

[Dave.]

School Weight Room today

Leg Extension

80x12

Leg Press

360x12
360x10
360x10
360x4

Squat

85x8
85x8
100x8

One Mile Run (in cold and stiff wind)

6:20 SLOW AS HELL! My legs were very wobbly after the weight work. After the weights and mile I couldnt jump for crap. If I ever get to redo the mile Ill break 6 minutes easy!

[Dave.]

Fairly light workout today

At race pace

1x500m
1x350m
1x200m
1x150m
1x100m
1x75m


Then some short run ups and jumps

Found out I have to run the 200 along with my jumps at the meet Friday. I dont like that at all. Legs and knees have been bothering me all week, doubt I could break 29 in my condition right now. Depending how tomorrow goes I might not be able to do anything at all.

[Dave.]

Track Practice

Weight Room

Dumbbell Incline Bench Press

35sx8
30sx8 (Going light and easy today)

Dumbbell Pullover

35x12


On the Track

2 Mile Run Slow, ran a sub 15 minute. We have a meet tomorrow so were not going all that hard today.

[Dave.]

Jusr went out and got 60 pounds of plates for DB use. However they go on my barbell just fine, and I heard Franco calling, soo.....

(this is on a whim, no warmup..STUPID!...could have gotten hurt, and this woulda been deadlift day anyway)

Bar was 17 pounds (that explains the odd end numbers)

1x67
1x107
1x117
1x127
1x132
1x137

Once I hit 137 I quit right there. I hadnt warmed up and did not want to risk injury. But at least I have enough weights (I didnt use all my plates on thesesdeadlifts) to let me stay below 20 reps in dead! I might even have enought o max out, Ill have to see.

[Dave.]

Track Meet
VERY WINDY TODAY! And May 1 is tomorrow, WTF????

Long Jump: My last jump felt good intially, good mark, I really hit the board hard, but the wind caught me and carried me left, I friggin ended up 3 feet of the centerline of the pit. Distance was 14'3" ****!

Triple Jump: Got in a very poor 29'4" and then rain and ice came down. By the time it stopped it was to late to resume.

100M: **** COACHES STUCK ME IN THIS! The 100 is quite honestly my worst event, Im better at a race with turns and that requires me to hold a pace not just accelerate the whole time. I had a bit of a stumble halfway through the race. Time 13.4 ****!

[Dave.]

TODAY WAS HARD AS HELL!

Heres the idea . We run a 125 meter sprint ok? Then we jog around the track till we get back to where we started. Catch is we have 90 seconds from the start of the sprint and the end of the jog. Second catch is we haev to do it for 6 laps! (1 and a half miles). And the two groups of six laps each! And we were going hard! **** that was not fun! I did a few jumps later on but was to tired to do a whole lot more.

[Dave.]

Havent updated this in a while.

After reading JWs article on calves, I did a few hundred calf raises and heel raises on a block unweighted, to get a feel for what those really high reps are like. Today it hurts to even think about walking. This is real pain. This workouts a keeper!

[Dave.]

Ok, after a grueling track season, Im working to get back into the mix. Small gains at best for these measurements.

Neck : 13 1/2
Biceps: 12 1/2 Ive always had small arms
Forearms: 10 3/4
Chest: 33
Waist: 27 1/2
Quads: 20 1/4
Calves: 14 1/8

[Dave.]

First go at HST today. The first 2 weeks you use reps in the 15 rep range, building up to your 15 rep max in the last workout of the 2nd week (6th workout overall). So you start light and build up. Heres what I did today BTW, these are not to failure. At this point I am "priming" the muscle. I was focusing on sqeezing the muscles and slowing my reps.

Wide Stance Squat 1x15 Hold for 2 secs at bottom
Narrow Stance Squat 1x15 " " " " " "
Stiff Leg Deadlift 2x15
15 degree Incline bench 1x15
30 degree Incline DB bench 1x15 (sqeeze for 2 seconds at top)
Very Wide Grip Chins 1x6 (Im allowed to go low here lol)
Bent Over Row 1x15
Deadlift 1x15
Barbellshrug 1x15
Military Press 1x15
Lateral Raise 1x15
Bent Over Lateral Raise 1x15
EZ Bar Curl (hands next to each other) 2x15
Lying Tricep Extension 2x15
1 Leg Calf Raise no weight 1x15 each
1 Leg Heel Raise no weight 1x15 each

abs later today


I got throught it in about 1 hour. The weights were pretty light so I didnt need a lot of recovery time. But I got the best burn ever in my shoulders from the 4 sets of lat raises because I was able to strictly control the dumbbell and hold at the top of the motion. Ill post the ab workout later. I will do this workout again wednesday, with heavier weights.

[Dave.]

Tested my vertical jump for the first time ever. I figured if I was lucky I might get 8 inches (Im not the vertical jumper type, more horizontal) anyways I almost crapped my pants when I easily reached the ceiling. Now if I had grazed the ceiling it would been 13-14 inches. So I guestimated, jumped a few more times, and called it 15 inches. I wanna bump that to 20 by summers end, and beat 24 by the end of outdoor track next year.

[Dave.]

Yesterday's Workouts.

8AM-9AM
Squat 1x15
2 Leg Leg Curl 1x15
15 degree Incline Bench 1x15
Dips: 1x6
Wide Chin: 1x8
Deadlift: 1x15
Shrug: 1x15
Miliatry press Behinf Neck: 2x15
Lat Raise 1x15 each arm
Barbell Curl: 2x15
Incline Dumbbell Curl: 1x11
Tricep Extension: 2x15
1 leg Calf Raise; 2x15 each leg



2PM-2:15 PM Pylos

2x5-5-5 Squatsx40 ( 5 parallel squat-5 drop squat-5 jump squat
1 leg stair hops x2 flights
2 leg stair hops x2 flights


5PM-6PM

Leg Extension 1x15
SLDL 1x15
30 degree Incline Bench 1x15
30 degree Dumbbell Bench 1x11
Narrow Chin x6
Bent Over Row 1x15
Incline Dumbbell Shrug 1x11
Incline Military Press 1x15
Bent Over Lateral Raise 1x15 each arm
Barbell Curl: 1x15
Pullup: 1x8
Behind Back Dip: 2x15
1 Leg Heel Raise: 2x15 each leg

[Dave.]

1:30PM-2:04PM
PYLOS AND ABS

Incline Crunch x15
Incline Leg Raise 5 full-5 half up- 5 half down - 5 full (conventional matrix, now referred to as CM)
1/4 Crunch x15

Incline Leg Raise x15
Incline Crunch CM
1/4 Crunch x15

Incline Crunch x15
1/4 Crunch CM
Incline Leg Raise

Pylos: 5-5-5 squats x 40 pounds x 3 sets
Stair Hops: Right Leg x2 flights
Left leg x2 flights
Both legsx2 flights (only rest between flights was the time to run back down the stairs, this got me breathing hard. )

Weights again this evening

[Dave.]

Okay, Ive decided to redo my meal frequency. 6-7 meals with a minimum of 450 calories worked for a while, but Im thinking I sped up my metabolism enough to hinder more weight gain, but not so much my eating cant deal with it. THEREFORE, I will now eat 5 times a day, and big! Im gonna set say 600 cals as my new minimum.

Should look like this: Breakfast, Post Workout (AM), Postworkout (PM) <---aka LUNCH on non workout days, Post Workout (PM), Dinner The last two may switch depending how the day goes. Initially Ill probably need some snacks to get me from meal to meal, but Ill work it out.

Now that I once again have started counting cals and macros again, there are 3 basic changes Im gonna work on:
1. More protein, its in the 17%-20% area, but Id like to keep it as close to 20% as I can, maybe even more later on.
2. Less carbs, its in the 68%-70% range, to high seeing as how Im not running for nearly as much time as during track. First goal is to knock it down to 65%, then maybe even 60%
3. LESS SUGAR! At least on workout days. I go a little out of control with my postworkout shakes. On workout days I can reach the 150 gram range, but on off days it rarely surpasses 50. Good thing I have a fast metabolism. Yougurt will be the first to go (one container has 42 Friggin GRAMS! and 49 CARBS! Ahhhhh

[Dave.]

Todays PM workout I went balls to the wall! Im still doing 15s, and the weights are increasing, but Im still trying to go from set to set with little or no rest. This means setting up 4-5 exercises (it helps to have multiple bars) before I start, and then say during my long 20 second rest before chins and pullups set up the next 5. Tonight I finished in 24 minutes, no more than 20 seconds rest. The routine is the same as two days ago, so i wont bother posting it. Ill post the new one in 2 weeks when the reps change.

Food wise, I decided to start tracking my foods (about a year too late.) Some things I do well, some not so well. First, here are the totals:
Bodyweight 117, NO SUPPS HERE
Protein: 146.32
Carbs: 504.67
Fat: 85.38
Sat Fat: 19.06
Sugar: 272.9
Cals: 3410.1

Okay first remember this does not include breakfast, which is 300-400 cals itself, so my rough total is in the 3600-3800 area. My basic maintainence cals (assuming I lived a perfectly sedentary lifestyle) are a little below 1800. Even allowing another 1000 for exercise expenditure, I got a nice surplus. Never thought I would eat that mcuh in my life. I counted cals last August one day, and my total was 1300! At the time I was 100 pounds. No wonder.

First thing: I KNOW SUGAR IS TO HIGH! First food to go is yogurt: 7 grams protein not worth 49 carbs and 42 sugar. 2 more tablespoons of PB will fill that gap nicely.
Second thing: Carbs to high. I want to eventualy lower them to 60%, but first I need to reach 65%. Just some tweaking I think. And no more yougurt!
Third thing: More protein. I didnt have a lot of meat today (just some fatty hot dogs hehe). But I usually have more than i did today.
Fourth thing: More fat

P/C/F ratio is: 19.8%/68.5%/11.6%

I want to increase protein, and take some percentage points away from carbs and give them to fat.

Finally Im gonna change my meal freqency for a few weeks, will go from 6-7 meals a day to 5 larger ones, I want to slow my metab a bit so I can bust through 120 before mid-August. .

[Dave.]

Today was an off day, so i really got to concentrate on my diet. A little forewarning here, Im eating a lot of stuff. and a lot of sugar is involved. This has been how Im eating lately and I havent noticed any change, but I am trying to knock down the sugar.

Bodyweight: 117 (100-105 LBM)
Protein: 218.26! **** STRAIGHT! 2 grams per pound of lbm I can ease off on the protein if I feel the need
Carbs: 442.44 Down 50 from yesterday, good amount.
Fat: 91.3 (33 saturated) a little low still.
Sugar: 222.5 (cringe) Well its down 50 from yesterday, I think I might rethink my post workout meals/shakes in oreder to lower this.
Calories: 3643. Im trying to get at least 3400 a day. Thing was. 3600+ was easy. Good news for me.

PCF Ratio: 29%/59%/12% Got my protein near that magic 30 number, but I want to raise my fat a couple and lower my carbs a couple.

This is done with no supplements at all! (that probably explains a lot of the sugar). Many times I have told young guys like me who want to use protein supps to just get a base of real food first. Im eating enough protein for a guy with 170-200 pounds of lbm right now. it can be done without supps. Ok, Ill get away from the lectern now...

[Dave.]

Today was going goood good good then I crashed and burned!

First I made my breakfast to small (600+ cals, but I needed more carbs to get me to the next one)
At the end of the day, I had already had my 5 meals and its was 7:30, whoops! Some family friends came over and brought some kind of chocolate cake. They insisted I tried a piece, so Im like okay, a SMALL one. My good ness htey gave me the biggest **** piece I ever saw! Now being the nice guy I am I had to eat it, and all that sugar made me sick. Since I didnt even want to know what was in it, it won be included in the results below. I figure it musta had 300 cals, and mor ethna 40gs of sugar at least.

Protein: 180.26
Carbs: 401.44
Fat: 86.8 (22.16)
Cals: 3153

PCF Ratio: 27/60/13 actually not that bad, fat is still a little low, and **** the cake for messing up these pretty numbers!


Seeing as how Ive been in a lot of sugar lately, my post workout shakes tomorrow I think will go back to the old milk, peanut butter, and banana combo with a touch of vanilla to make it somewhat edible. Tomorrow I get to lift, yippe!

[Dave.]

Thinking of taking some pictures tomorrow. Ive worked on my posing and I can really pull off a front lat spread now! its funny cause when I stand totally relaxed it looks like I have a 28 inch chest (its bigger I assure you), then i do a lat spread and it just balloons out. Not sure how to get a pic of it since my camera doesnt have a timer (the digital one at least) Maybe I can take it myself by "shooting from the hip" lol

[Dave.]

I knew going in to HST that today, the day that I did maxes for my 15s, would be a living hell. UNDERSTATEMENT!

Okay, started off with squats. Supposed to fail at 15. Well I hit 15 and kept going, at 20 Im thinking ohhh shhh***t, at 25 Im breahting hard, and my quads are burning but I still got more left in me. I got to 30 and said thats all, racked the bar and collapsed. On dips I got a PR at 15, that hurt! Deadlifts were murder, I couldnt look ahead, I had to work on each rep by itself. The rest of sets I failed at 15 like I was supposed to. The whole workout can be found on previous pages. Today the weights were heavy though. I have never been so nauseous during a workout. Those 30 reps for squats was worse than 10 sets of 10, especially since I wasnt mentally prepared to do double the expected reps!

[Dave.]

I had to make a rough decision this morning. I have a week and a half vaction coming up, and school is about to start soon, which means I have to get start getting ready for indoor track.

The vacation would happen right in my second week of 10s. Im really loving HST, im growing and Im getting stronger. But this morning I had to rethink my goals. Namely, strength and power. Ive decided to go with a powerlift/olympic lift routine. Im shooting for strength and power. HST was great, but it was for hypertrophy,if I had started earlier than I had I wouldnt cut it short now, but now that August is here its time to get ready.

So I will now do the following:
Powerlifts
Olympic Lifts
HIIT sessions
Sprint ladders when I can get to the HS track.
Pylometrics
Stretching


What a way to start the day. Im not that happy, but I have all next summer for HST.

[Dave.]

Today: I am now working on plain heavy and powerful training to prepare for track.

Deadlift: 8/6/4/2
Incline Bench with shoulder width grip: 8/6/4
Flat bench with collar to collar grip: 8/6
Lying Tricep Extension: 8/6/4
Barbell Floor Calf Raise: 20/15/10/5

Comments: After today, I wont really bother going below 15 reps for calves unless I really load up the weight. My calves are my one good body part, and they are strong enough that to get a burn out of them in 5 reps with a barbell would take a freaking lot of weight, and risk my lower back. So it wont be a common thing.

My basic plan is to take Squats, Deadlifts, and Bench Press, spread them out over a 7 day split, and add in one power exercise ( a version of the power clean), and 1 or 2 auxillary exercises (BB curl, Calf Raise, Push Press, Tricep Extension).


Now that I think about it, I should be shooting for overall strength and thickness, instead of strength and shape like I have been. Cant have a statue with no rock right? Well I will also add in some short HIIT sessions to play hell with my CV system, give it a nice shock on the days I cant get to the high school track for ladders, which has started to happen a lot.

[Dave.]

Yeah, I know, I did calves two days in a row, sue me! Since my calves seem to best to respond to a lot of weight and a lot of volume, Ive decided to give them their own day. I dont have calf machines so once I get really heavy with the weight it gets a little difficult to stay steady. Anyways

Floor Barbell Calf Raise: Ascending sets. 10 pound increase each time. 20/20/15/15/15/15/15/26. The last set was heaviest, and I just went as far as I could with it. My foot stance was altered each set between having my feet 6 inches apart and 2 inches apart.

Seated Calf Raise: Took me 10 minutes to find enough stuff to pad the bar with. Then i have to deadlift the bar up, and then sit down. Ascending sets, 10 pound increase. 15/15/15 Next time I will go a little heavier.

Heel Raises on Calf Block: No weight, just repping out here. 2 minute rest between sets. 70/70/70 The last 3 reps of the last set were F***in painful! Its like when I contracted the muscles someone dug a whit ehot knife in the leg. It took me a few minutes to get my foot movement back.


Decent workout. Next time Ill go heavier with the weights and work in partial reps .

[Dave.]

Squat: Ascending sets. Increase weight 10 pounds for first set then 5 after that. 10/8/6/1/1/1 Next squat day I am considering a 20 rep set for endurance.

SLDL: Pyramid. Medium to hevay weight today, not quite as heavy as I could go with the reps I was doing. 6/6/6/6/6

Barbell Curl: Shoulder Grip 5/5 5 pound dropset Narrow grip 10/5 Same weight

Hang Clean: Ascending set. Did my heaviest hang clean yet today, but that was at then end so I think I have ten more pounds waiting for a real max. 8/6/5/4/2/1

[Dave.]

Okay, I finally settled on a new split and some new workouts. Today was delts and arms. Reps are 6-10 for everything

SUPERSET Wide Grip Upright Row/Standning Push Press x 3 (what a burn!)
Dumbbell Press x3
L-Raise Con/Lat Raise Ecc x 3

Now for the pain. 7 all arms supersets!

Narrowx1 and Normal x1 Grip EZ Curl/Lying Tricep Extension/Standing Wrist Curl x 2
Narrowx1 and Normal x1 Grip EZ Curl/Lying Tricep Extension/Standing Reverse Wrist Curl x 2
Preacher Curl/Behind Back Weighted Dip/Reverse Curl x3

[Dave.]

Quad Day

Im working on explosion, acceleration, and endurance, with some help from JW. The routine might need some tweaking but hers what i did

Squat x 1RM
Squat Jump x 1RM
Squat x 1
Squat Jump x 1
Squat x 3RM
Squat Jump x 6-9
Squat x 3
Depth Jump x 6-9
Squat x 3
Squat Jump x 6-9
Squat x 20


Now on the squat jumps I underestimated weight a bit on the first two sets so instead of 1 or 2 reps I did like 5. I fixed that for later on though. I did the depth jumps immediately after the squats. Everything else was a 3 minute rest. Next workout Im gonna try 2 minutes. Very intense, very heavy, and those 20 reps at the end finished me off. Good workout.

[Dave.]

Calf Raises and Toe jumps were supersetted.

Heavy Calf Raise x 15 RM
Dumbbell Toe Jump x 15

Heavy Calf Raise x 15 RM
Dumbbell Toe Jump x 15

Heavy Calf Raise x 15 RM
Dumbbell Toe Jump x 15

Block Heel Raises x Max
Block Heel Raises x Max
Block Heel Raises x Max

Seated Calf Raise x 15 RM
Seated Calf Raise x 15 RM
Seated Calf Raise x 15 RM

[Dave.]

Looking back, I had a crappy calf workout. It just was not desgined with the volume I need for calves, and I completely ignored the fact that my calves need shocking principles, they just take the regular sets and shrug them off.

How will I fix this? Well first, I am gonna snitch Jacob's 8 week calves. Then Im gonna throw in some Tom Platz Style Training. After I preform a set they way JW has prescribed, I will call on Platz to give me strength, and continue on. Each set will be taken till my foot refuses to flex. The blood pump will be immense, my calves will rub together when I walk. A set will not be complete until I need to walk falt footed and stiff legged.

[Dave.]

Todays workout started out kinda rough, but after that I got in a groove and kicked some ***.

Deadlift: Ascending set, 10/8/7/6
Ultra Wife Grip Weighted Chins (Never done these before) x4 supersetted with T-Bar rows (actually just me doing the motion with a barbell, didnt work as well as I had hoped)x10
Wide Grip Chin x8/Bar Rowx10
Close Grip lat Pulldown (The thing I used for this at home uses bands, and the ROM is different from a regular pulldown, not even similar to the real thing, I wont use it next time) Dropset 8/10
Here comes the fun part. Peak contraction held for 2 seconds. After last full rep with bent over rows, I did partials at the top of the motion for as long as I could. THAT IS PAIN!
15 degree incline bench x 9/ BentOver Row x10
30 degree incline bench x 7/BentOver Rowx10
15 degree dumbbell bench x 6/BentOver Rowx10
30 degree dumbbell bench x 6/BentOver Row x 10
Flat bench x 7/BentOver Row x10
Flat bench x 7/BentOver Row x10
15 degree incline fly x 10/15 degree incline row x10
30 degree incline fly x 8/ 30 degree incline row x 8
INCREASED WEIGHT
15 degree fly x 5/15 degree incline row x 5

[Dave.]

Hammy day. Not quite satisifed with the looks of it.
Did get a nice burn though

One Leg Leg Curl Lx1Rm Rx1Rm/Depth Jumpx8
One Leg Leg Curl Lx1Rm Rx1Rm/Depth Jumpx8
Assisted yessis raises emphasizing the negative 3x9

[Dave.]

Today was arms and delts. My main focus was on my arms, specifically width of the biceps and giving myself a whole horseshoe as opposed to half one in triceps. So I took some simple basic exercises, and use a multitude of grips. For biceps I used mostly narrow, and for triceps I used mostly wide grips. I then did a pair of supersets for delts. But by then my tris refused to work anymore. I just could not move the weight. So next week delts go first again.
1 minute rest between all sets. No more no less.

10-10 Pullup x 1 (Im gonna start doing these again, I got up to 45 seconds last year before stopping them. 10-10 wasnt a problem, my goal is 5 seconds a workout)
Narrow Grip Preacher Curls 9/6/DROP 8
Narrow Grip EZ Curl (barbells kill my wrist) 8/DROP 8
Normal Grip EZ Curl 8
Wide Grip Lying Tricep Extension 8/DROP 8/6
PB 10-10 Dip (This was a lot tougher than the pullup. Ill see if I cant get 15 next time, but there is no chance I could get 20 right now)
PB Dips 9/7/5
Reverse Curl 10/ASCEND 10/9
SUPERSET Wide Grip Upright Row/ Standing Push Press 10/10..............DROP 10/10

[Dave.]

Critique of yesterday: Well, Ive decided that Preacher Curls just dont hit the biceps with me, Ive lowerd the weight so Im not smashing against the pad, I watch my wrsit position, I hold the peak, do a slow negative etc etc, but all it gives me is a sore forearm in the elbow area. Whereas when I do supersets with regular curls my biceps are fried. So Im dropping Preachers for a while. Triceps also arnt feeling like they got hit yesterday. Same goes with forearms. I am now convinced that the way to nail my arms is with bi.tri forearm supersets. So thats what Ill base most of my future arm workouts on. Maybe some stripsets too. **** i hate to waste a workout!

[Dave.]

Today was quads and calves
For quads, there was a 3 minute rest between everything. For calves it was one minute.

Squat x 1RM
Depth Jumps x 5
Squat x 1RM
5 yard dead sprints x 5
Squat x 1RM
30 Yard Bounders
Squat x 1RM
Depth Jumps x 5
Squat x 1RM
5 yard dead sprints x 5
Squat x 1RM
30 Yard Bounders


Set 1: 10 slow reps, 10 second partials
Set 2: Same weight, 8 slow reps, 10 second partials, 10 second stretch rep
LOWER WEIGHT
Set 1: 10 slow reps, 10 second partials
Set 2: Same weight, 8 slow reps, 10 second partials, 10 second stretch rep



I have a vacation this weekend. I think I will break one of my own rules and do back/chest tomorrow. I dont like to do back after squatting, I might drop the deadlifts. Anyways tomorrow I will have a killer back/chest workout ready to go!

EDIT: The workout is made. Ive decided that my lower back has proven through many sets of high rep deads and squats that it can hold out and not fail. So the 6 squats today wont stop me from deadlifting tomorrow.

[Dave.]

Im gonna have fun with this post! /forum/images/icons/grin.gif

~~~It was a bright sunny day. But below the dirt graced by the suns rays a young man toiled through sweat and tears and pain to bring his adolescent body to a state of hugeness. Today, he declared, will be a back and chest day, and in doing so committed himself to a workout of pain and suffering as he battled to beat the crap out of two of his largest muscle groups. As he picked up his dumbbells for his first set of warmup flies, he saw a dark mass in the corner of his room. Shaking it off, he set then bench at an incline, he heard a conpicuosly familiar voice:"TMD, it is time to pump sooome irooon!". He racked out his first set of flies, then another and then another. The blood was moving now, he was ready to get into the workout. As he sat on his bench, waiting for the seconds to tick away before his set started, a large hand grabbed his shoulder. Again, that **** Austrian accent :"TMD, you call that a varmup? I vill show you a varmup! Come over to zeez dark windows, and posedown against me!". So for half a minute TMD matched this dark mass with every side chest pose and most muscular pose he pulled, but his pump was not enough, he had to lift some weights! The timer went off. TMD hefted the dumbbells up, sat on his bench, leaned back, and preformed a brutally slow set of incline presses. For 6 reps he forced the weight up, heavier than he had ever lifted before. As he dropped the pieces of iron to the floor, he saw the dark mass looking over his workout plan :"TMD, vat is zees? Three ascending sets for incline presses? Babies do simple sets, real men do supersets! Narrow Grip Barbell Rows, now!" And so without rest, TMD ran over to the prepared barbell and did 10 strict reps, setting his back on fire, again the voice:"*****! The set has just begun! Partial reps until you cannot hold ze bar anymore!" So for what seemed an eternity, TMD did the partial reps, by now not only his back was on fire, but his upper arms and forearms too. Sweat was flooding off his face, making a puddle on the floor. Finally he could do no more."Ah, zat is good.TMD! Now, lower the dumbbell weight, and raise the barbell weight! You have two minutes, go!" TMD scrambled around, searching for the weights he had scattered over the floor, he now regretted the fact as he scampered around, leaving a trail of sweat behind him. Finally he set the last collar and sat down. "Very good, TMD, von minute and twenty seconds. I think that is enough rest, yes? Dont answer that little man! Now, do the same thing, again!" Once again the pain, the sweat, the fire, and then again the scurry to set up the new weights. "Ah TMD, this time something different, I vant you to press ze barbell, but of course, you vill keep ze rows". TMD was now cursing this Bringer of Pain, but somehow could not bring himself to disobey him. He grabbed the bar..."TMD, zeez are incline presses! Your arms are so far apart Pamela Anderson could spread her legs as far as they could go and her feet could still not touch your hands! Narrow grip, now!" A third time, the pain, a third time, the fire of the partial reps on rows. And then TMD dropped the bar and collapsed to the floor. "Ah, TMD, your chest seems to be lagging. You have been posing, but not posing enough! Come noe, another posedown, this time for a minute!" A minute later, "Ah, TMD, your pecs are so pumped you have more cleavage than half of the cheerleading squad! But that is not enough! I vill get you so pumped that you will have more cleavage than the Dallas Cowboys cheerleaders!! Flat dumbbell bench, superset with wide grip rows, now!" After his 5th superset of the day, TMD was vanquished. His pecs were on fire, and his back was no better off, surely he was now done! "Ah, TMD, do not despair. 3 more sets, I promise, and then you can go have a quick shake. But then you will come back for more!" So again TMD bench pressed, and lit the fire again with the bent over rows. "Ah, TMD, you are almost there, now, 1 set of 21s for incline flies, then another for flat flies, now!" Cursing to himself, TMD gritted his teeth and did his reps. Oh my, the pain he was in. After the final set, the dark shape spoke "Ah good TMD, now posedown for 2 minutes, then you will have your shake. TMD was completely defeated in this posedown, he was pumped, but he was so spent he could not flex hard for more than a few seconds before he gave out. "Go have your shake, little man, then come back for more!" "Screw you!" TMD replied, and dashed up for his shake, failing to see the evil grin on the mass's face. Upon returning downstarirs 5 minutes later, TMD headed over to the dark corner where his pullup bar reigned. But, once again, the dark mass appeared, with something in its outstretch hand 'Ah, TMD, you were insolent when you left me. So now, you will preform weighted wide grip chinups, and superset them with narrow grip pullovers. NOW!" TMD, having only done weighted chins once in his life, grasped the dumbbell with his bare feet and did his reps, 1,2,3 at 7 he was done. He collapsed to the floor. The huge mass, lifted himup, carried him over to the bench, thrust the bar into his hands, and said "PULLOVERS!" So TMD did so, frying his lats in the process. He did it agian 2 minutes later, but with the mercy of having not to do the chins weighted. But despite his shake, TMD could feel his energy leaving him. He had gone 120%, and he had very little less to give. By now the mass was becoming lighter, taking on a tannish tone to itself. "Ah, TMD, we are almost done, now, superset narrowgrip weighted chins with wide grip pullovers! GO!" TMD staggered over to the bar, grasped the dumbbell with his feet, and began his reps. But at 4 his body shut down. His back gave out, his arms let go, he stubbed his toe as he came down on the dumbbell hard and let out a loud curse, which received a warning from his mother up in the kitchen. The dark mass was no longer a mass, but a tan, sculptd body, the Austrian Oak himself. One look from him and TMD gathered up his remaining energy and went to do his pullovers. He got 4, and then 5, and then once again he was finished. The bar fell to the floor, and the Oak looked down at TMD "Ah, TMD, you are finished, you cannot go on. Go have your meal. But we didnt even get to deadlifts today!" "Go to hell, Arnold", was the reply. As the Oak faded away, the accent sounded again "Next time, TMD, I will work you so hard you will not have the energy to insult the AUSTRIAN OAK!" /forum/images/icons/grin.gif

Today was one kickass workout. If you want the sets and reps layed out all ncie and neat, Ill do it for ya, but otherwise Im gonna leave it at this, which documents the workout exactly as it happened. /forum/images/icons/tongue.gif /forum/images/icons/grin.gif

[Dave.]

Been a while since Ive updated this, and for that matter worked out. 8 days in fact, Im calling it Strategic Deconditioning /forum/images/icons/tongue.gif Actually just me having a busy last few days. School started today, so Im gonna have to redo my eating and training schedule.

Since I for one hate having to catch a bus and then wait 20 minutes while we go pickup other lazy people, I have decided not to ride the bus to HS at all. Instead I will bike (during track season I might have to get rides from parents because I have to carry my track bag and all). So its 2 miles each way, very hilly, up and down, I can cover it in 15 minutes without breaking a sweat,w hich is fast enough, that time includes waitng to cross three biusy streets. So 4 miles of biking a day, thats 30 minutes of cardio, Im gonna have to try and fit in 4-6 meals between 2:30 and 9 o clock, totaling about 2500 cals. No worries, I like to eat /forum/images/icons/grin.gif

Saturday, and after that once a month for the next 6 months or so, I have to go in and get a blood test. Ill read up on when to train and all after getting something like that. On weekends Im also gonna start biking over to the HS to work on my jumps, since they have two nice all-weather runways which is better than the concrete one my middle school has which is right next to me.

To sum up, more food, more sleep, mroe jump practicing is in store for me! I got some crazy ideas for my next few upperbody workouts, Im excited to give them a go.

[Dave.]

First off, accutane sucks! I started it a month ago and after one workout discovered I just could not go with the volume, or even the intensity I would like to. I had been reduced to circuit type workouts a few times a week, no where near as productive as I would like.

Today I wanted to just try shoulders. I took my most recent 10 rep failure weight (1 month old), and would shoot for eight with that.

Upright Row/Push Press
8/8
8/7
7/4

Standing Overhead DB Press
8
8

As you can see, the supersets and db stuff bombed. My neck and back seized up, I was warmed up and all, but I just could not move without feeling like I was straining something. All I got out of the workout really was doing static DB holds and trying to hold for as long as I could during Eye of The Tiger, i got about 1:20 in before I had to drop the first time. Even then my forearms were seized up too. I took the whole song to rest, then did it again twice.

Right now, I know I didnt strain anything, but I am uncomfortable. Big pain in the arse. I can still run, but now that weights are basically out of the picture my track training is gonna be more cardio and sprint work related. IOW, less cross training. ****.